If you’re living with Hashimoto’s — an autoimmune disease that involves the body essentially attacking the thyroid — then you know how important it is to make choices that help you feel good every day, including making sure you follow a healing Hashimoto diet plan. Trying to deal with symptoms such as weight gain, chronic fatigue, muscle weakness, joint pain, and more, can feel overwhelming and, on some days, defeating.
So, it’s crucial to be aware of your daily behaviors, including what you’re choosing to eat. Some foods can aggravate symptoms and cause more thyroid problems, while other foods can be an important healing component of your consuming habits. Read on to see our Hashimoto diet food list, Hashimoto diet plan, and what foods to avoid Hashimoto's flare-ups.
What is Hashimoto Disease?
Hashimoto disease is an autoimmune form of hypothyroidism. To put it simply, Hashimoto disease is when your own immune system attacks your thyroid cells. The thyroid gland is a small gland below the Adam's apple, and it is a big part of your body's endocrine system. When one has Hashimoto disease, the thyroid gland may be unable to produce enough hormones your body may need to carry out important functions, leading to a variety of symptoms that can affect your everyday routine.
Hashimoto Disease Symptoms
Considering that the thyroid gland is so crucial to the endocrine system and consequently your entire body, a lot of functions can be affected due to Hashimoto disease. Hashimoto disease can be rather subtle at first. Many people do not experience any symptoms for years, but often the first sign of Hashimoto disease is a goiter: an enlarged thyroid. Having a goiter may cause your neck to appear swollen, and you may feel it in your throat. However, goiters don't typically pose much of an issue for those with Hashimoto disease.
Beyond a goiter, symptoms of Hashimoto disease may include fatigue, unexpected weight gain, joint and muscle pain, constipation, irregular periods, and depression. People have also been reported to experience feeling cold, paleness or puffiness of the face, hair loss, and slowed heart rates. Some women have also reported difficulty getting pregnant.
Hashimoto Diet Plan
It is incredibly important to be aware of the choices you make each day when living with an autoimmune disease such as Hashimoto disease. In order to support your body and manage the discomforting symptoms, developing a thoughtful Hashimoto thyroid disease diet can be life-changing. Of course, pursuing a balanced, healthy diet is key, but in the best diet for Hashimoto disease, you especially want to nourish your body with thyroid-friendly as well as gut-friendly foods that are supportive of the immune system.
Hashimoto Diet Food List
An important part of your Hashimoto’s diet is adding in nutrients and food sources that are necessary for proper thyroid function and can provide healing relief. First we focus on making sure to add in those gut-healing foods which can benefit the immune system and overall health. Then we add in other foods that include specific nutrients that provide thyroid benefits. Here is my Hashimoto diet food list of nutritious things to add into your Hashimoto’s diet plan.
When trying to heal Hashimoto’s, it’s important to increase or rebalance gut flora
(the good bacteria) Probiotics are good bacteria that can help you maintain your digestive system and boost immune health. You can take probiotics as a supplement, but there are natural food sources of probiotics that provide important benefits to your gut and Hashimoto’s. Yogurt is a great source of natural probiotics. Just be sure to consume a natural kind, one without too much or any sugar (many yogurt brands include 4 ½ teaspoons of sugar per 6-ounce container!).
2. Fermented foods
promote the good bacteria in our guts and help to eliminate bad bacteria. Fermented foods are helpful in aiding digestion, helping essential nutrients to be absorbed into our bloodstream and provide healing benefits to the thyroid and entire body. Include sauerkraut, kimchee, and other pickled veggies into your Hashimoto’s diet.
Our bodies natural collagen
helps to maintain gut health, which is tied to immune health. However, since our bodies naturally lose collagen as we age, I recommend making sure you add in collagen into your diet to help reduce gut inflammation, aid in digestion and help to repair the intestinal lining. Eat more foods with collagen in it such as bone broth
, fish skin, chicken skin or taking daily collagen peptides
can also help improve your gut health.
4. Foods High in Selenium
is a trace mineral needed for converting thyroid hormones and which helps reduce inflammation. The thyroid hormone T4 is an inactive form of the hormone which needs to be changed into the active form of the thyroid hormone T3. In order for this change from inactive to active (T4 to T3) to occur, selenium is needed. Without proper selenium intake in diet and nutrition, the conversion of T4 to T3 cannot take place, thus slowing the function of the thyroid, which controls energy metabolism.
Selenium is essential in this process so it is important to have an adequate intake of selenium in our diets in order to properly support our thyroid. Brazil nuts are one of my favorite sources because one nut supplies you with a days worth of selenium. Other sources of selenium include Brazil nuts, oysters, sunflower seeds and crimini mushrooms.
5. Foods High in Zinc
Just like selenium, zinc is necessary for conversion of the thyroid hormones from inactive to active. When zinc intake is low, not only is hormone production diminished, but the absorption of the zinc being ingested is also inhibited. Additionally, zinc is necessary for the production of the hormone TSH, which produces T3 and T4.
Individuals who eat solely a plant-based diet are more likely to have a zinc deficiency. This is because whole grains and legumes contain high amounts of a chemical called phytates which block the ability of zinc to function, thus further impacting the production of hormones by the thyroid. Maintaining a diet high in zinc is essential for proper thyroid function. Good sources of zinc include chickpeas, cashews, pumpkin, spinach
6. Foods High in Iodine
Iodine is a trace mineral that is responsible for the production of thyroid hormones in the body. The thyroid cells are the only cells that are able to absorb and utilize iodine, making iodine an important nutrient necessary for the conversion of T4 to T3. Worldwide, iodine deficiency is the leading cause of issues with the thyroid, including hypothyroidism, thyroid enlargement and goiter.
However, there is current research that shows that excessive intake of iodine can have negative effects on the thyroid. Since table salt is typically fortified with iodine, it is found that many people with high added-salt diets may have thyroid issues due to excessive iodine intake. Thus, maintaining a correct intake of iodine is necessary for the proper production and function of thyroid hormones.
Keep in mind that the recommended daily amount of iodine is 150mcgs. Additionally, it is recommended that you consume no more than 2300 mg per day of sodium (under 1300mg if you are a heart patient.). Make sure to include some of the following foods that are chock full of iodine: table salt, sea vegetables (kelp, seaweed, arame, kombu), cranberries, yogurt, navy beans and strawberries. These are great for your Hashimoto's disease diet.
7. Foods High in Vitamin B12
B12 is an essential vitamin that is necessary for nerve signaling and function of the brain and spinal cord. According to one study, there is a high prevalence of Vitamin B12 deficiency and hypothyroidism and Hashimoto’s Thyroiditis, which is an autoimmune disease. Since autoimmune diseases result in the body attacking itself, the digestive tract is affected. Specifically, inflammation
in the digestive tract can affect absorption of Vitamin B12, often leading to a deficiency.
Even people who have adequate intakes of B12 can experience a deficiency due to this altered absorption. To get enough Vitamin B12, eat cottage cheese, grass-fed beef, nutritional yeast, salmon, eggs, fortified cereals, low-fat milk and cheeses and sardines.
Hashimoto Diet Foods List: Food to Avoid Hashimoto's Flare-Ups
Understanding how your Hashimoto diet impacts your thyroid function can be of great benefit to help your thyroid function optimally. It is equally important to avoid foods that can aggravate Hashimoto’s, and to make sure you add in foods that can ensure proper thyroid function. As part of this Hashimoto’s diet, you will feel better, have more energy and achieve overall wellness.
The 5 foods listed below should raise a red flag to anyone with Hashimoto’s. Below is a list of foods to avoid Hashimoto's flare-ups. You should limit your consumption of the below foods to stay feeling your best.
1. Cruciferous Vegetables - Avoid Them Raw
If you have Hashimoto’s, think twice about eating these raw. This group of vegetables, including cabbage, broccoli and cauliflower, contain glucosinolates (substances known as goitrogens that disrupt the production of thyroid hormones). More specifically, these glucosinolates are blocking iodine, which is essential in making those hormones. Small amounts of raw goitrogenic veggies have not been found to aggravate the autoimmune thyroid, so don't eat them raw. However, and eating these cruciferous vegetables cooked is a much safer option.
2. Canola Oil - Avoid Completely
Speaking of goitrogens, canola oil is another that should be avoided. Although it’s considered a good alternative oil for cooking at high heat, it’s also highly processed and refined. Try avocado oil or coconut oil and beware of processed foods that may contain canola oil, like salad
dressings, mayonnaise, margarine and others. Read the labels and specifically the ingredients label!
3. Soy- Avoid Completely
Yet another goitrogen that can be detrimental to Hashimoto’s patients. Unlike with cruciferous vegetables where cooking them eliminates the concern, soy contains the goitrogens even after cooking. For some, consuming soy can cause a thyroid crash, leaving you feeling drained and exhausted the day after eating it.
4. Avoid Excessive Amounts of Omega 6 Foods
Our bodies require both omega-3 (reduce inflammation) and omega-6 (promote inflammation) fats, but it’s important to strike a balance and most of us are consuming way too many omega-6 fats. This can be problematic for most people, but even worse for those with Hashimoto’s
, who already have some level of inflammation. Vegetable oils, for example, have a high content of omega-6 fats. Opt for olive and sunflower oils, or flaxseed oil, known for its omega-3 content. For those who enjoy meat, organic, grass-fed beef has fewer omega 6 fats than corn-fed beef.
5. Gluten - Remove as Much as Possible
Gluten increases intestinal permeability, which can lead to what is called “leaky gut.” If you have Hashimoto’s, you more than likely have some degree of gluten intolerance. Removing gluten from your diet helps reduce inflammation and increases the absorption of many nutrients. If you have leaky gut already, explore repairing it with the addition of collagen peptides into your diet, as collagen can help repair your intestinal lining.
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Understanding Hashimoto Disease
Chronic illnesses can feel defeating. Autoimmune diseases seem as though your body is working against you. Implementing an appropriate routine for managing a chronic condition is the key to making your life easier.
When you have Hashimoto disease, your immune system is preventing your thyroid from making hormones that help your body carry out certain functions. In order to combat this, you must give your body what it needs: nutrients that can support your thyroid, your gut, and your immune system. At the same time, you should also avoid specific foods that can worsen your condition. Don't feel discouraged — there are so many recipes
out there that fit the Hashimoto's diet just fine!
A nourishing, healthy diet for Hashimoto's disease can help you better manage and prevent the various symptoms that may come with the illness. Following a Hashimoto diet plan will help you help your body.
Further Food Collagen can help repair your gut lining. Learn more here!
Read some of our inspiring stories about Hashimoto’s:
I Was Shocked at How This Powerful Practice Helped Heal My Hashimoto’s
Living with Hashimoto’s? MS? Lupus? 3 Reasons to Give Up Gluten Now
My First Step to Healing My Hashimoto’s Came from the Most Unexpected Place
Everyone Thought I Was a Hypochondriac. It Was Actually an Autoimmune Disease Called Hashimoto’s.
What is Hashimoto's disease?
Hashimoto's disease is an autoimmune disease derived from hypothyroidism. If you have Hashimoto's, your immune system is attacking your thyroid cells. The thyroid is important for many body functions — it plays a big role in the endocrine system, and you need it to produce the right amount of hormones to operate normally. Living with Hashimoto's disease comes with a lot of symptoms that can affect your daily life.
What are the symptoms of Hashimoto's disease?
There are a wide range of symptoms associated with Hashimoto's disease because the thyroid is an integral part of the endocrine system. The first sign of this disease is usually an enlarged thyroid, or a goiter. Then, other symptoms may include joint and muscle pain, depression, fatigue, slowed heart rates, constipation, and more.
What foods should I eat if I have Hashimoto's?
To provide healing relief, you want to eat a balanced, healthy diet. Try to consume probiotics and fermented foods — these help provide and support good bacteria to get rid of the bad bacteria in our body. Additionally, you should eat foods high in selenium, iodine, and zinc for direct support of thyroid hormones. Vitamin b12 is recommended as well, in addition to collagen
, which will help you maintain gut health.
What foods should I avoid if I have Hashimoto's?
Generally, you want to avoid foods that are unhealthy, but there are specific foods that can aggravate Hashimoto's that you should especially avoid. These include raw cruciferous vegetables like broccoli and cabbage, canola oil, and soy. You also should minimize your consumption of gluten and omege-6 foods.
Note: PLEASE consult with your doctor before making any changes to your diet or medications. The material on this site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.
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Duntas LH. The Role of Iodine and Selenium in Autoimmune Hypothyroidism. (2015) US National Library of Medicine National Institute of Health. https://www.ncbi.nlm.nih.gov/pubmed/26361258
- Jabbar, A, et al. “Vitamin B-12 Deficiency Common in Primary Hypothyroidism.” JPMA. The Journal of the Pakistan Medical Association. 58.5 (2008): 258–61. Web. 23 Aug. 2016.
- Dharmasena, A. (2014). Selenium supplementation in thyroid associated ophthalmopathy: an update. International Journal of Ophthalmology, 7(2), 365–375. http://doi.org/10.3980/j.issn.2222-3959.2014.02.31
- Iodine. Fact Sheet for Health Professionals. (2018). National Institutes of Health: Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/#h8